Category Archives: Martial arts

Heavy Bag, Jump Rope

Posted on January 14, 2015 | Leave a comment

HEAVY BAG HIIT (set timer for :30 repeats. Max power shots non-stop, rest every 4th cycle. 28 cycles, 14 min.); JUMP ROPE (15 min). #cabalfang #WOD 

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Couple of Recipes

Posted on January 14, 2015 | Leave a comment
This is my lunchbox. Yes, I'm a 53-year-old low-level executive who takes his lunch to work in this box and puts it in the fridge. Surprisingly, people still take me seriously in meetings.

This is my lunchbox. Yes, I’m a 53-year-old low-level executive who carries this Watchmen lunchbox and puts it in the office fridge. And yes, people still take me seriously in meetings.

It’s been weeks since I put up any recipes.  Here’s a couple I came up with last week — love ’em or hate ’em, these are both the product of my own kitchen genius. Or lack thereof.  You decide.

Brussels Sprouts with Ham

  • 1 pkg frozen Brussels sprouts
  • Several slices of spiral ham
  • 1/4 cup french fried onions
  • Salt and pepper to taste

Trim all fat and skin from ham and place in a 1 quart covered sauce pan with 1 cup of water.  Bring to a boil.  Add Brussels Sprouts and set timer for 10 minutes.  While that’s cooking, cube ham into strips and toss it into a non-stick skillet over medium-low heat.  Toss it around, allowing it to get warm and brown up a bit.  When the timer beeps, strain the sprouts and put them in a bowl.  Add ham, salt and pepper to taste, and toss.  Sprinkle with french fried onions and serve.

Veggie Dip

I needed a serving of veggie dip to put in my lunch box with some carrots.  So I got one of those really small resealable containers and put in 2 tablespoons of olive oil mayo, 1 tablespoon of sour cream, and about 1/2 teaspoon of salt-free seasoning (I used Mrs. Dash Original Flavor).  Stirred it up, capped it off, put it in my lunch box, and tucked it into the office fridge.  Four hours later the seasonings had softened and permeated the mix.  It was delish.

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PTDICE, Run

Posted on January 12, 2015 | Leave a comment

PTDICE (4 sets of 25 of Uneven Push-ups, Lunges, and Mountain Climbers); RUN/JOG/WALK (1.5 miles AFAYC ) #cabalfang #WOD

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Fitness for Knife Fighters

Posted on January 12, 2015 | 1 comment
This is one of our dull practice knives. We cut them out of wood and wrap the handles in orange duct tape. Orange makes it clear to observers that we aren't trying to actually kill each other. And it keeps them from getting lost easily.

We cut our practice knives out of wood and wrap handles in orange tape. Orange identifies them as dull to casual observers and keeps them from getting lost easily.

This month at my martial arts club we’re practicing knives (specifically, knife targeting and precision).  We try to tailor our Constitutionals (the fitness part of our workouts) to mesh with whatever we’re working on technique-wise.

Now, the two fundamentals of using any weapon are (a) retention and (b) command and mastery.  In other words, you have to be comfortable holding and using the weapon, and you must retain it all times (dropping it is a serious no-no).

With that in mind, here is what we came up with. Note that this could be easily adapted for use with other weapons as well.

Constitutional Fitness Drill for Knife Fighters

All exercises must be completed while holding your dull practice weapon.  Each time you drop your weapon you must complete 50 Push-ups (on palms with the unarmed hand, on knuckles with the live hand).

  1. Russian Squats (25 reps each way, knife hand forward)
  2. Get-ups (25 reps, switching knife between hands each rep)
  3. Sit-ups w/ Slash (50 reps, lock feet around/under object, slash an “X” at the top of each rep)
  4. Help-ups (25 reps each side)
  5. Push-ups (25 reps on left palm and right knuckles, 25 reps on right palm and left knuckles)
  6. Sprints (25 reps out and back.  Mark off about 20′ and slash an “X” at each turn.  Switch knife hands half way through)
  7. Twisters (25 reps.  Instead of touching the floor on each side at the top of the crunch, slash an “X” on the floor on each side)

This should take about 15 minutes.  And it should help you with retention, command, and mastery.

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Dumbbells, Hop/Spin/Jump Kicks

Posted on January 9, 2015 | 2 comments

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DUMBBELLS  (4 sets of 13 reps: Bench Presses, Lunges, Shrugs, Lunge/Press, Ripcords); Hop/Spin/Jump Kicks (150)

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Sandbag Burpees and Shadowboxing

Posted on January 8, 2015 | Leave a comment

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50 Sandbag Burpees AFAYC (approx. 10 mins ); Shadowboxing (10 mins)

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Cane Practice, Hike

Posted on January 7, 2015 | Leave a comment

CANE (or your secondary weapon, 10 mins); HIKE (Pack 20% bodyweight minimum, 20 minutes). #cabalfang #wod

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Resistance Bands, Run

Posted on January 5, 2015 | Leave a comment

10 min. RESISTANCE BANDS HIIT (20 rnds of 30 secs. each, alternating, of: Mil. Presses, Squats, Curls, Lunge/Rev. Flys); 20 min. RUN (Get as far as you can in 10 minutes and then turn around and head home). #cabalfang #wod

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#CABALFANG #WOD

Posted on January 3, 2015 | Leave a comment

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PTDICE  (Pyramid to 7 of Push-ups, Squats, Crunches legs up and Mountain Climbers, weight with chain if needed); KICK COMBOS  (300 kicks, combos only, AFAYC)

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New! Live Workout Log for 2015

Posted on January 2, 2015 | Leave a comment
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This is a forging post — a 4″ floor-to-ceiling wooden pole that you hammer on with hands and feet to harden them for fighting. The bottom two feet are wrapped in rope. The rest is plain.

For the last few years I’ve been sitting down in December to schedule workout ideas for the coming year.  What I did was cut ‘n’ paste my workout log into a .csv file and pre-schedule my posts to social media.  But this year I’m going live.

Each morning that I work out I’m going to blog, tweet, and post what I’ve done.  That way you can follow along, point and laugh, be inspired, or react in whatever manner floats your boat.

So without further preamble, here’s today’s workout:

DUMBBELLS (4 sets of 13: Military Press, Goblet Squats, Lat. Raises, Rip Cords); MEDITATION (10 mins); FORGING POST; GRIP STRENGTH

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